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Inside today's short fat loss video, I'm going to teach you how to construct the perfect fat-burning meal versus the perfect muscle-building meal.
So let's quickly talk about, based on what your goal is, whether you want to build muscle, you want to burn fat, how to construct the perfect meal based on your goals. And then if your goal is to do both, I'll give you a trick at the end of this video you can use so that you can burn fat and gain muscle at the same exact time.
So the first thing that you're going to see up here is HFLC. This stands for High Fat, Low Carb. And the High Fat, Low Carb diet is especially effective for sedentary people. So if you don't exercise-- which you should be, but if you don't-- this is the perfect diet to follow.
Now, if you're an exerciser, the game changes a little bit. And that's why we're going to talk about a couple fruits down here and a cheat meal. Now, conversely, if you want to build muscle, you're going to follow something called a modified paleo diet.
So the first thing that you're going to see is a bunch of letters up here. This is how to set up the perfect fat burning meal if your goal is to lose belly fat. You're always going to want to consume a protein. Remember, your body burns more calories digesting protein than it does digesting carbohydrates or fats.
So it's in your best interest to include a high-quality, complete protein source in every single meal that you consume.
The other thing that you're going to want to add with your protein is you're going want to throw in a vegetable or an oil or a friendly fat. So any three of these combinations are what you're going to want to eat throughout the day, at least six days a week, especially if you're sedentary.
Now, if you're an exerciser and you exercise moderately-- about three or four days of the week-- you're going to want to throw in some berries, some cherries, and some grapefruit. And then one day a week, you're going to want to have a cheat meal. Now, if you're at your maintenance goal and you're sedentary and you really don't have a lot of belly fat to lose, you can go ahead and have a cheat day.
And what this will do is, number one, it will allow you to indulge and enjoy in some of your favorite carbohydrates, because you're depriving yourself of carbs when you follow the HFLC. And number two, it spikes and it optimizes fat-burning hormones and increases leptin sensitivity.
The reason that we pick berries, cherries, and grapefruit is a couple reasons. Number one, very low glycemic index. So it doesn't raise insulin or blood sugar that much, and that keeps your body in a fat-burning environment. So these particular fruits are very fat-loss friendly. Now, grapefruit is one of the only fruits that's been shown to help people improve their insulin sensitivity.
So that's how you construct a fat-burning meal, especially if you're sedentary. Just remember, if you're active, this cheat meal is very, very important for your hormones.
Now, if your goal is to gain muscle, the game changes a little bit. You're going to follow a modified paleo. So this means that you're going to follow a paleo diet, but you're going to include starches from nature. And then post-workout-- so after weight training days-- you're going to even want to consider adding things like white rice into your plan.
So again, you'll see some combinations up here. If your goal is to gain muscle, you'd have a protein, vegetable, and a starch, or you'd have a protein vegetable in a fruit. Or if you didn't include your vegetable, you could just have a protein in a starch or a protein in a fruit. This is going to be especially effective post-workout.
So hopefully, this gives you a great snapshot on how to structure a perfect fat-burning meal if your goal is fat loss and the perfect muscle-building meal if your goal is to build muscle. Now, if you want to do both of these, we have a gift for you. I want to make sure that you're exercising the right way based on your age category. So I put together a free report called The Over 40 Stubborn Fat Sequence. And it's going to show you how to reactivate declining fat loss hormones.
It only takes about 12 minutes a day. And this free report is going to show you how you can increase your growth hormone up to 700% following this 12-minute protocol. And it's specifically designed to reactivate your declining fat loss hormones. So thanks for watching this, and keep going strong.